12th State CrossFit – CrossFit
Mobility
2 Rounds
:30 Supinated Grip Dead Hang
15 KB Pull Overs
15 Weighted Ankle Rocks
Into:
1:30 Banded Samson Stretch
1:30 Banded Internal/External Hip Mob.
1:30 Banded Double Lat Stretch
1:00 Banded Internal Shoulder Mob.
COMP/SPORT
Metcon (Weight)
Comp
EMOM 12
Min 1. 6 Thrusters
Min 2. 12 – 15 Pull Ups
Sport
EMOM 12
Min 1. 6 Thrusters
Min 2. 7 – 10 Pull Ups
*Record Weight
*Comment Number of Pull UpsYou Complete
*Select RX+ If You Hold Comp Ranges
Fitness
Metcon (AMRAP – Reps)
EMOM 12:
1) 10 – 15 Cal Machine
2) 12 – 15 DB Thruster
3) 25 – 30 Hollow Rocks
Metcon
Metcon (Time)
Comp
For Time:
3/6/9/12/9/6/3
Front Squat (135/95)
Bar Facing Burpee
Sport
For Time:
3/6/9/12/9/6/3
Front Squat (115/75)
Bar Facing Burpee
Fitness
For Time:
3/6/9/12/9/6/3
Front Squat
Bar Facing Burpee
* Weight of Choice